Post-Thanksgiving Sweat

Nov 30, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

400m Run

25 Double Unders

20 GHD Hip Extensions

15 Banded Squats

10 Knees-to-elbows

5 Pull-ups

10 Banded Low Ext. Rotations / side

15 Banded Face Pulls

20 Partner Wall Balls

1-minute Handstand Progressions

Metcon

Metcon (Time)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (70/53)

Then, 3 Rounds of:

15 Box Jumps (24/20)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14 to 10/9)

30 Sit-Ups

Then:

40/30 Calorie Bike